Chapter 6 Flashcards
A series of measurements that help determine the current health & fitness level of a client
Comprehensive fitness assessment
Information that is gathered from a client including health history and medical background
Subjective information
Measurable data about a client’s physical state such as body comp, movement, and cardiovascular ability
Objective information
Medications that decrease heart rate and blood pressure
Beta-blockers
Knowing a client’s occupation provides insight into what ?
Movement capacity and potential repetitive movements
What is considered relevant information regarding a client’s occupation and movement capacity ?
Extended periods of sitting, repetitive movements, dress shoes, mental stress
What are some lifestyle questions the fitness professional should ask when conducting a fitness assessment ?
Recreation & hobbies
Questionnaire designed to help qualify a person to participate in exercise and determine if referral to a physician is needed
PAR-Q (physical activity readiness questionnaire)
A clients chronic conditions, past surgeries, injuries and medications
Medical history
What can be caused by injuries or past surgery if not properly rehabilitated ?
Pain, inflammation, and increased risk of reinjury
What % of Americans do not engage in at least 30 min of low-to-moderate activity every day ?
75%
Heart disease, hypertension, pulmonary disease, type 1 & 2 diabetes, and arthritis are all common examples of what?
Chronic conditions
Something specifically detrimental to an individual due to a special need or chronic condition
Contraindicated
What position is contraindicated for individuals with high blood pressure ?
Supine
What is the procedure for taking a clients radial pulse ?
- touch should be gentle, take when the client is calm, two fingers along the right side of the arm just above the thumb
- take for 60 seconds, average over three days while taking the pulse at the same time each day
Pulse taken on the neck to the side of the larynx
Carotid pulse
What are the 5 types of objective assessments that can be performed with clients as part of a comprehensive fitness assessment ?
Physiological, postural, performance, body composition, cardio respiratory
What determines a clients baseline levels from which to compare progress to at later dates ?
Objective assessments
What provides information about a clients overall health, such as resting heart rate and blood pressure?
Physiological assessments
What is the average resting heart rate for a male?
70 bpm
What is the average resting heart rate for a female?
75 bpm
The pressure of circulating blood against the walls of the blood vessels after blood is ejected from the heart
Blood pressure
The pressure within the arterial system after the heart contracts
Systolic (top number of blood pressure reading)
The pressure within the arterial system when the heart is resting and filling with blood
Diastolic (bottom number of blood pressure reading)
What is an acceptable systolic blood pressure?
Less than 120mm hg
What is an acceptable diastolic blood pressure ?
Less than 80 mm hg
An indication that the clients ankle complex will be in a plantar flexed position for extended periods of time based on occupation
Wearing dress shoes
What are some methods for measuring body fat?
Underwater weighing, bioelectrical impedance, and skin-fold calipers
Where does the very high BMI score begin for non-athletes?
35
The method of measuring body fat percentages that conducts an electrical current through the body to measure fat
Bioelectrical impedance
What are the four skin fold sites tested when using the Dumin-Womersly formula for body fat assessment ?
Biceps, triceps, subscapular, iliac arrest
What is the at-risk waist-to-hip ratio for females?
0.8
What is the at-risk waist to hip ratio for men?
0.95
Risk for disease increases when a non-athletes BMI Exceeds what?
25
What is the equation use to assess a clients body mass index (BMI)?
Weight in kilograms divided by height in meters squared
For which clients is the use of skin calipers not recommended ?
Very overweight clients
Where is the hip measurement taken when conducting circumference measurements ?
Widest portion of the buttocks
Why should the fitness professional obtain client circumference measurements in the initial assessment ?
Provides feedback about client progress; can be used to calculate waist-to-hip ratio
What is the most important factor to consider when taking circumference measurements ?
Consistency
Why is a BMI a poor indicator of body fat versus lean body mass ?
Only takes weight and height into account
The relative percentage of body weight that is fat vs. fat-free tissue
Body composition
What is the typical body fat percentage for healthy, active men?
10-20%
What is the typical body fat percentage for healthy, active women?
20-30%
Assessment that assumes the fat present in the subcutaneous regions of the body is proportional to the overall body fatness
Skinfold measurement
What is the technique for biceps skinfold measurement ?
Vertical fold on the front of the arm over the center of the biceps muscle
What is the technique for triceps skinfold measurement ?
Vertical fold on the back of the arm halfway between the shoulder and the elbow
What is the technique for subscapular skinfold measurement ?
45 degree angle, 1-2cm below the inferior angle of the scapula
What is the technique for iliac crest skinfold measurement ?
45 degree angle just above the iliac crest and medial to the axillary line
On which side of the body should all skinfold measurements be taken ?
Right side
Which is the BMI range with the lowest risk of disease?
22-24.9
What are the two common sub-maximal assessments that measure cardio respiratory capability ?
YMCA 3-minute step test and rockport walk test
A zone of cardio respiratory training when a client scores poor or fair during submaximal cardio assessments
Zone one
What is the straight percentage equation for predicting max heart rate ?
220-age
What is the regression formula for determining HRmax?
208- (0.7 x age)
The greatest number of times an individual’s heart beats in 1 minute at maximal exertion
Maximal heart rate (HRmax)
What are the criteria for performing the 3-minute step test?
96 steps per minute, 12 inch step, for 3 minutes. Take pulse for 60 seconds within 5 seconds of the completing the exercise
What is the percentage range of HRmax for training zone 1?
65-75%
What is the percentage range of HRmax for training zone 2?
76-85%
What is the percentage range of HRmax for training zone 3?
86-95%
What is the technique for performing the Rockport walk test?
Record clients weight, have client walk 1 mile as fast as they can without breaking into a jog, record the time it takes to complete the walk, record the recovery pulse for 1 minute, use formula to determine VO2 score, align to heart rate zone
What is the observable movement compensation when the hip flexor complex and erector spinae are overactive ?
Low back arches
What is the observable movement compensation when the upper trapezius, sternocleidomastoid, and levator scapulae are overactive ?
Shoulder elevation, head protrudes forward
Assessments that measure upper extremity neuromuscular efficiency
Pushing and pulling assessment
What develops when the structural integrity of the body has been compromised as a result of a disruption in one or more of the components of the kinetic chain?
Postural distortion patterns
Which muscles could possibly be tight or overactive if a client demonstrates feet turning out during the overhead squat assessment ?
Soleus, lateral gastrocnemius, biceps femoris
Which muscles are overactive if the clients knees move inward ?
Adductor complex, biceps femoris, TFL, vastus lateralis
Which muscles are overactive if a clients low back arches during the overhead squat assessment ?
Hip flexor complex and erector spinae
Which muscles are under active if a clients feet turn out during an overhead squat assessment ?
Medial gastrocnemius, medial hamstring, gracilis, sartorius, popliteus
Which muscles are under active when a clients arm fall forward during an overhead squat assessment ?
Middle/lower trapezius, rhomboids, rotator cuff
Which muscles are overactive when a clients head protrudes forward during a pushing assessment ?
Upper trapezius, sternocleidomastoid, levator scapulate
Which muscles are under active when a clients head protrudes forward during a pulling assessment ?
Deep cervical flexors
What strengthening exercise is recommended when a clients feet turn out on the overhead squat assessment ?
Single-leg balance reach
What strengthening exercise is recommended for an elevated shoulder movement compensation during the pushing assessment ?
Ball cobra
What muscles are the most appropriate to stretch fir a client whose arms fall forward during an overhead squat assessment ?
Latissimus Doris, thoracic spine, pectorals
What muscles are most appropriate to stretch for a client who exhibits an arched lower back during an overhead squat assessment ?
Hip flexor complex, latissimus dorsi, erector spinae
With which movement compensations is the latissimus dorsi indicated as being overactive in the overhead squat assessment ?
Low back arches and arms fall forward
Which muscles should be foam rolled when a client exhibits an excessive forward lean?
Hip flexor complex, gastrocnemius, soleus
Which muscles are under active when a clients knees move inward during a single-leg squat assessment ?
Gluteus medius, gluteus Maximus, vastus medial is oblique
What is the recommended strengthening exercise for a client who exhibits arms falling forward during an overhead squat assessment ?
Squat to row
At what level is a client instructed to squat to when performing the overhead squat assessment ?
Height of a chair
Which dysfunctional areas often result in non contact related knee injuries?
Ankle and hip dysfunction
The alignment of the muscoskeletal system, which allows our center of gravity to be maintained over a base of support
Structural efficiency
The alignment and function of all components of the kinetic chain under the direct control of the central nervous system
Posture
Which compensations can be observed during the overhead squat assessment from the lateral view?
Low back arch, excessive forward lean, arms fall forward
Which compensations can be observed during the overhead squat assessment from the anterior view?
Feet turn out and knees move inward
Which muscles are overactive in low back arches movement compensation?
Hip flexor complex, erector spinae, and latissimus dorsi
which muscles are under active when the knee moves inward on single-leg squat assessment ?
Gluteus medius, gluteus maximus, vastus medialis oblique
What is the tempo for a pulling assessment?
Perform it controlled
What movement compensations can be observed during pushing assessment ?
Low back arches, shoulder elevation, protruding head
What is the view for single-leg squat assessment?
Anterior
Which muscles are under active when the shoulders elevate in a pushing assessment?
Middle and lower trapezius
What are the dynamic postural assessments (movement) ?
Overhead squat assessment; single-leg squat assessment; pushing assessment; pulling assessment
What movement compensations observed when the abdominal complex is overactive?
Excessive forward lean
What movement compensations can overactive biceps femoris cause in the overhead squat assessment ?
Feet turn out and knees move inward
What movement compensations can underactive gluteus Maximus cause during overhead squat assessment ?
Knees move inward, excessive forward lean, low back arches
What movement compensations can be observed in the overhead squat assessment when rotator cuff muscles are underactive ?
Arms fall forward
What is a corrective strategy for knees move inward (as seen in the overhead squat assessment) ?
Tube walking
What is a corrective strategy for feet turning out on overhead squat assessment?
Single-leg balance reach
What is a corrective strategy for arms fall forward (as seen in the over head squat assessment) ?
Squat to row
What is a recommended strengthening exercise for shoulders elevated in pushing assessment?
Ball cobra
Which muscles are underactive when the low back arches during an overhead squat assessment?
Gluteus Maximus, hamstrings, intrinsic core stabilizers
Which muscles are underactive with an excessive forward lean?
Anterior tibialis, gluteus Maximus, erector spinae
What movement compensations are observed with an overactive TFL?
Knees move inward, excessive forward lean, low back arches. Note: the TFL is part of the hip flexor complex
What movement compensations are associated with an overactive soleus?
Feet turn out and excessive forward lean
What are the guidelines for setting up an overhead squat assessment?
Feet shoulder-width apart, pointed straight ahead and in a neutral position; raise arms overhead and fully extended
what are some regressions for clients unable to perform single-leg squat assessment?
Use outside support for squatting assistance, perform single-leg balance without squat
What is a corrective strategy for the head protruding forward on a pulling assessment?
Keep head in neutral position when performing all exercises
What is a corrective strategy for low back arches, as seen in an overhead squat assessment?
Ball squat
Which muscles are underactive when the low back arches during pushing assessment?
Intrinsic core stabilizers
Provides the foundation from which the extremities function
Static posture
Reflective of how a client is able to maintain bodily alignment while performing functional tasks
Dynamic posture
What are the 3 common postural distortion patterns?
Lower crossed syndrome, upper crossed syndrome, pronation distortion syndrome
increased lumbar lordosis due to an anterior pelvic tilt
Lower crossed syndrome
Rounded shoulders with a forward head posture
Upper crossed syndrome
In which postural distortion pattern might clients exhibit excessive foot pronation, knee flexion, internal rotation and adduction?
Pronation distortion syndrome (knock knees)
Where are 5 kinetic chain checkpoints?
Feet and ankles, knees, LPHC, shoulders, head
A quick way to gain an impression of a clients overall functional status in a naturally dynamic setting
Movement assessments
How much weight should be added following the warm-up segment of the lower extremity strength assessment (squat test)?
10-20% of initial load
How much weight should be added following the warm-up segment of the upper extremity strength assessment (bench press test) ?
5-10% of the initial load
Which assessment measures lower extremity agility and neuromuscular control?
Shark skill test
How many trials are included in the Shark skill test?
1 practice, 2 timed for each foot (4 graded trials total)
Which faults are penalized in the Shark skill test?
Non-hopping leg touches ground; hands come off hips; foot goes into wrong square; foot does not return to center square
How many repetitions are performed per set in the upper extremity strength assessment?
3 to 5
What is the recommended rest time between progressions during lower extremity strength assessment?
2 minutes
Who should not perform the Davies’ test?
Individuals lacking shoulder stability
What are some examples of performance assessments?
Davies’ test; Shark skill test; upper extremity strength assessment; lower extremity strength assessment
How long is the Davies’ test?
15 seconds
what assessment measures upper extremity agility and neuromuscular control?
Davies’ test
What assessments tests upper-body muscular endurance?
Push-up test
How long is the push-up test?
60 seconds
